Intermediate Strength: One arm row 3 x 10 / side * Go light Skill: Spend 5 min working on double unders Core: 3 Rounds – 18 partner leg tosses (standard) 14 partner leg tosses (side to side) Metabolic Conditioning: 30 Min AMRAP – Backward sled march x 40 ft Forward... READ MORE

  Intermediate Strength: Sumo deadlift 3 x 12 – 15 * Go light Skill: Spend 5 min working on kipping Muscular Endurance: 3 Rounds – 8 Reverse goblet lunges / side 10 Strict presses Metabolic Conditioning: 4 Rounds – Sprint 20 feet to cone 1 Complete 4 burpees Sprint 20... READ MORE

  Intermediate Strength: Clean – 3 x 10 * Go light Skill: Spend 5 min working on double unders Muscular Endurance: Reverse Pullup & Dip pyramid – Complete as many reps as possible the first round. Subtract one rep from each exercise the next round. Continue subtracting... READ MORE

  Intermediate Strength: Weighted push–up – 3 x 12 – 15 * Go light Skill: Spend 5 min working on kipping Metabolic Conditioning: Partner workout: 20 Min AMRAP – 10 Atomic sit-ups 20 Wall balls 30 Kettlebell swings *Complete in teams of two, with one partner... READ MORE

Intermediate Strength: Lunge – 3 x 10 / side * Go light Skill: Spend 5 min working on double unders Muscular Endurance: 3 Rounds – 10 Kettlebell Romanian deadlifts 10 Supinated barbell rows *Do your best to perform perfect reps Metabolic Conditioning: 4 Rounds: 3 Minute AMRAP – 5... READ MORE

  Intermediate Strength: Push press – 7 x 3 @ %100 of press 1RM Muscular Endurance: 5 Rounds – 5 Weighted push-ups 5 One arm rows / side 5 Goblet lunges / side *Go heavy **Do your best to perform perfect reps Metabolic Conditioning: 5 Rounds – 40 Meter sprint Rest 90 sec 20... READ MORE

  Intermediate Strength: Power snatch from floor – 6 x 3 Metabolic Conditioning: 3 Rounds with battle ropes – Alternating waves w/ squat x 20 sec Hip toss x 20 sec Stage coach w/ lateral lunge x 20 sec Russian twist x 20 sec Core: 6 Rounds – Hanging L-hold x 10 Sec Rest x 20... READ MORE

  Intermediate Strength: Back squat – 8 x 2 @ 80 – 85% Muscular Endurance: 3 Rounds – Supinated pull-up hold x 12 sec Side plank x 20 sec / side Wall sit plate hold x 40 sec *Alternate between holding the plate straight out in front of you and overhead as needed.... READ MORE

  Intermediate Strength: 7 Rounds – 3 Barbell rows 3 Pull – ups *Add weight to the pull-ups if possible Metabolic Conditioning: ½ Mile farmer carry Every 75 seconds alternate between completing 20 jumping jacks and 5 lunges. Complete the jumping jacks during the 1st, 3rd,... READ MORE

  Intermediate Benchmark Workout Retest: Cindy 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Deadlift @ 1.5 x bodyweight Floor press @ 1 x bodyweight Clean @ .75 x bodyweight *For example if you weigh 150 pounds, your deadlift would be 225#, floor press would be 150#, and clean... READ MORE